Saturday

Saturday: how to strengthen your abdominal muscles and make it flat

The stomach is one of the most problematic areas for many people, especially women. Even with normal weight and visible thinness, a protruding stomach can cause complexes and inconvenience. This problem becomes especially noticeable after pregnancy and childbirth. But don't despair, there are a number of exercises that will help strengthen your abdominal muscles and make it flatter.

The shape of the abdomen depends on the thickness of the fat layer and the condition of the abdominal wall muscles. The norm can be considered a condition in which the abdominal wall protrudes slightly and the stomach has a flat shape. Weakness of the abdominal wall muscles leads to the formation of a protruded abdomen. Muscles can weaken for a variety of reasons, such as poor posture or sitting incorrectly at a desk.

To prevent the muscle from sagging when you stand, lift your chest, tighten your abdominal wall - and your stomach will flatten. However, in order to achieve noticeable results, it is necessary to perform special exercises.

Exercise 1. I. p. - lying on your back, arms along the body, palms on hips. On a count of 1-2, slowly raise your torso into a sitting position, 3-4 - return to i. p. When lifting, your shoulders should be pulled back, without leaning on the floor with your hands. The exercise is more difficult the slower it is performed. Perform the exercise 8-9 times.

Exercise 2. I. p. - lying on your back, hands behind your head. On the count of 1-2, lift your right leg up, 3-4 - return to i. p., 5-6 – lift your left leg up, 7-8 – return to i. n. Repeat the exercise 6-7 times.

Exercise 3. I. p. - lying on your back, hands behind your head. On the count of 1-2, lift your straightened legs up, 3-4 - spread them shoulder-width apart, 5-6 - connect them together, 7-8 - return to i. n. Repeat the exercise 5-6 times.

Exercise 4. I. p. - lying on your back, arms down. On the count of 1-2, bend your knees, 3-4 - lift your bent legs up, 5-6 - return to i. n. Repeat the exercise 8-9 times.

Exercise 5. I. p. - lying on your back. On the count of 1-2, lift your straightened leg forward, 3-4 - return to i. p., 5-6 – lift the other leg up, 7-8 – return to i. p. Perform the exercise 10-12 times.

Exercise 6. I. p. - lying on your stomach, hands on your chest. On a count of 1-2, lift your upper body and legs, 3-4 – return to i. p. Perform the exercise 8-10 times.

Exercise 7. I. p. - kneeling, hands in front of the chest. On the count of 1-2, lean forward, touch your forehead to the floor, 3-4 - return to i. p. Perform the exercise 10-12 times.

Exercise 8. I. p. - lying on your back, hands behind your head. On the count of 1-2, raise your torso and at the same time straighten your right leg, 3-4 - return to i. p., 5-6 – raise your torso and straighten your left leg, 7-8 – return to i. p. Perform the exercise 8-10 times.

In addition to exercise, it is important to maintain proper nutrition and control your weight. Being overweight can lead to fat deposits in the abdominal area, while being underweight can lead to muscle loss. Therefore, it is important to maintain a healthy balance between diet and physical activity.

Don't forget that to achieve results you need to exercise regularly and take care of your overall health. We wish you good luck in achieving your goals!